This morning I got my second shot of the vaccine and as I write this at 9:30 I’m feeling fine. Hopefully I wake up good to go. Out in the garage at 4pm.
10 Deadlifts (45#)
10 Deadlifts (105#)
10 Kip Swings
5 Deadlifts (155#)
20 cal SkiErg / BikeErg / Row
20 GHD Sit-ups (modified sitting on a MB)
20 cal SkiErg / BikeErg / Row
20 Deadlifts (185/125)
20 cal SkiErg / BikeErg / Row
Used a different machine each time through, with SkiErg, BikeErg, and Rower being the order. First round took 6:57, second round took 5:59, and the third round took 6:32. Total time with the rests was 29:28 My challenge for today was sticking to sets of ten on the deadlifts and toes-to-bars, which I was able to do. My deadlift warm-ups felt great so I wanted to hold on there. As far as time goes, I think 4×5 would have been the better move because it would have kept my heart rate down. Going from the barbell back to a machine sucked every round, especially the rower where my legs had no power left. Really happy I was able to do all tens on the T2B as well! This was a lot of lower back volume and things held up well.
I was starting to get the feel for the freestanding handstand again and kicking up without touching the wall.
Power Snatch (155#)
Burpee Box Jump Over (30″)
I took 2021 CrossFit Games Quarterfinal Test 5 and scaled it down from 185 pounds to something I thought was more appropriate for the Masters division. I could see using 165, but I felt like this would give me a truer sense of the sprint this workout should be. I went singles all the way and the last three got ugly! Did a lot of stepping on the burpee box jumps to save my heart rate, which turned out to be a smart move. I didn’t really want to bite it with a shin on the box either, so I was focused on the jumps. Finished in 4:44.
50 Devil Press (35# DBs)
200′ DB Front Rack Walking Lunge (35# DBs, 25′ lengths)
I finished the ski around 4:15, with my triceps burning over the last 400 meters. Started with 15 devil presses before taking a rest and then a short rest every five reps! Eww. I went 50-50-100 feet on the lunges and finished in 16:22.
My traps were pretty sore from the double dumbbell hang power cleans, but at least my quads are almost done being sore. Worked out at about 10am.
3:00 TrueForm Run (0.45 km)
20 PVC Passes
1:00 Dead Hang
3×3 Handstand Kick-ups
10 alt DB Hang C&J (35#)
14 cal Row
10 alt DB Hang C&J (50#)
8 Burpee over Rower
The workout didn’t say from the hang, but that’s typical and what we did. I realized that I didn’t reset the monitor when I got back on in round two so just kept the calories rolling throughout. I started out with my usual 1,200+ cal/hr but after round one realized that wasn’t going to be sustainable. If I wanted to keep a good pace on the burpees I was going to have to use the rower for a little recovery. I was dipping just under 1,000 cal/hr most of the workout. Picked up my pace in the last 2.5 rounds. Finished in 21:55.
20 Plank Knee to Elbow
20 Reverse Crunches
20/20 Side Plank Pulses
20 alt V-ups
20 Big Hollow Flutter Kicks (single leg raises)
20 Oblique Heel Touches
20 Russian Twists
20 Lying Leg Lifts
We’re going to use this DLB workout in our rotation since it’s so good. Last week I did 4:20 – 9:11. This week I didn’t start out hot with the V-ups and it paid off with 4:09 for the first round and 8:17 overall.
No invitations yet for the Age-Group Online Qualifiers, but they did release the cutlines. For the Men’s 40-44 it’s 2,025th place and I’m ranked 1,941st. Quads are already getting sore from the squat jumps yesterday. Out in the garage at 4pm.
3:00 Row (757m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Toe Touches (w/ mini band)
5 High Hang Muscle Snatches (45#)
5 OHS (45#)
5 High Hang Squat Snatches (45#)
I think it’s been over two years since I’ve done a squat snatch and probably almost that long for overhead squats. I was falling over with the empty bar in this warm-up!
High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch
The workout was take 12 minutes to do five complexes @ 65% of 1RM Snatch or a moderate weight. I did it twice with 75, then once at 95 and 115 before loading my working weight of 135 pounds. I wasn’t really thinking about the percentage until after my first set and then calculated 143 pounds off my all-time 220 max, so I was actually heavy for any recent lift I’ve done. Really started to feel better after the first two complexes with 135. Like riding a bike.
The actual Mayhem workout was 135# thrusters and strict weighted pull-ups with 50 pounds. Was always going to modify that, especially training for the AGOQ. It would be a good version to try some day, but not this day. I warmed up with 5 thrusters at each of 45 and 95 pounds.
In the workout I went 9-6, 7-5, 5-4 on my thrusters and wore a belt. Just making sure not to push it too hard or take too many risks as my back gets used to some of this stuff again. The lifts themselves actually felt ok, but just gassed me. Looking back at WHOOP, my heart rate wasn’t even that high, so I probably should have pushed more with shorter rests. I went 9-6, 7-5, 7-1-1 on the chest-to-bar pull-ups and was losing my butterfly in some of the later sets since I’m out of practice. Finished in 5:24.
Supersets with single leg movements are killer because of so many reps. Takes a long time to get through.
200m TrueForm Run
10 Deadlifts (135#)
I went 5-5 on every round of deadlifts with a quick break so I wouldn’t be straining and get myself out of position with 10 consecutive. Was able to keep a pretty consistent pace on the running and got through 5 + 70m.
That was a lot of unilateral work today, which is probably why it felt so taxing.
8 Shoulder Press (95-115-130-130#)
10 Dumbbell Shrugs (60# DBs)
My left shoulder didn’t feel the greatest doing these presses.
5/5 DB Hang C&J (50/35#)
Didn’t push it from the beginning and was consistently knocking out 1:15 rounds. Started picking up the pace with about three minutes left and made up ground to be able to get 6 + 1. I did what was really a push press throughout.